Malnutrition brings risks such as premature birth, gestational diabetes, excessive weight gain, hypertensive disorders and possible birth-related complications, among other problems.
Written by Anna Jones
Media contact: Hannah Echols
Malnutrition brings risks such as premature birth, gestational diabetes, excessive weight gain, hypertensive disorders and possible birth-related complications, among other problems.Good nutrition includes eating a healthy, balanced diet to ensure the body gets the nutrients it needs to function well. While nutrition is important at every stage of life, experts at the University of Alabama at Birmingham say nutrition is especially important during pregnancy, and making healthier food choices every day will help both mother and baby stay healthy.
A surprising 70 percent of pregnant women exceed the recommended intake of added sugar, sodium and saturated fat. Additionally, more than half gain excess weight during pregnancy, putting the health of the mother and baby at risk.
Ph.D., assistant professor at UAB. “This brings with it the risks associated with malnutrition, such as premature birth, gestational diabetes, excessive weight gain, hypertensive disorders and possible birth-related complications, among other problems,” said Camille Worthington. Department of General Internal Medicine and Population Science, Marnix E. Heersink School of Medicine.
Research suggests that when mothers start eating healthy during pregnancy, babies can become accustomed to some of these foods and tastes, which can help them accept and enjoy similar foods as they get older. This is because flavors from the mother’s diet pass into the amniotic fluid and are consumed by the fetus. After birth, these tastes can be transmitted through breast milk as the baby is exposed to foods, spices and drinks consumed by the mother.
what to eat
According to the American College of Obstetricians and Gynecologists, women who are pregnant with a fetus should eat 340 more calories per day starting in the second trimester. Women who give birth to twins need to consume approximately 600 more calories per day, and women who give birth to triplets need to consume 900 more calories per day.
Women can get the vitamins and minerals they need during pregnancy by eating healthy foods every day and taking prenatal vitamins. Pregnant women should focus on eating foods containing folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, vitamin B and vitamin C.
Some of the foods that can help pregnant women get the vitamins and nutrients they need include:
- Meats such as chicken, beef, liver and pork. Avoid cured meats.
- eggs
- Seafood such as salmon, sardines and oily fish such as anchovies. Avoid seafood high in mercury. This table prepared by the US Food and Drug Administration explains which fish to eat and the amount of fish that is safe to eat.
- Beans and lentils
- fruits and vegetables
- Fortified breads and cereals
- Milk and dairy products
How to start?
Worthington says one of the first steps mothers can take when prioritizing their nutrition is to start with small changes.
Worthington’s research is part of the Forge AHEAD Center, a regional comprehensive research center dedicated to improving the prevention and management of cardiometabolic diseases, including obesity, diabetes and hypertension, which disproportionately affect communities in Alabama, Mississippi and Louisiana.
“It can be difficult to maintain healthy habits that you start suddenly,” Worthington said. “Pick a habit that you think you can achieve, master that habit, and then gradually add healthier habits to your routine.”
Worthington recommends taking steps to make healthy choices easier; for example, keeping fruit on the counter instead of processed snacks or keeping water in the fridge instead of sugary drinks.
“When deciding what to eat, think about how you can add vegetables to your meal,” Worthington said. “For example, if you’re eating a box of ready-made macaroni and cheese for dinner, add a bag of frozen broccoli to it. If you’re eating frozen pizza, add some veggies on top. Small changes add up.”
For more affordable options, buy produce that’s in season or stock up on frozen or canned goods. When purchasing canned goods, look for low-sodium and no-added-sugar options, Worthington says. If these are not available, rinse canned fruits and vegetables before using to reduce sodium and sugar content.
When eating out, focus on switching to healthier options, like grilled chicken instead of fried chicken, water or fries instead of soda, or a side salad or cup of fruit instead of fries.
Worthington says that it is necessary to experiment with different spices to add flavor to healthy meals prepared at home. Avoid using spice blends that are high in sodium.
Worthington is transforming maternal outcomes with food distribution
In her research, Worthington is leading a groundbreaking initiative to transform maternal health through innovative nutritional interventions. Her project, “Use of Home-Delivered Meals to Manage Cardiometabolic Health During Pregnancy in Predominantly Black, Low-Income Women in Alabama,” focuses on the critical juncture of pregnancy, diet, maternal health, and birth outcomes among Medicaid-eligible pregnant individuals.
“The United States and Alabama are among the countries with the highest rates of pregnancy complications, poor pregnancy outcomes, and pregnancy-related maternal and infant mortality,” Worthington said. “Good nutrition is an important part of a healthy pregnancy, but not everyone can afford or have access to a healthy diet.”
Worthington is currently working on a study that involves providing Medicaid-eligible expectant mothers with 10 free healthy meals delivered directly to their homes each week to help them eat healthier, maintain a healthy weight, and reduce stress. Although enrollment for the study is currently closed, Worthington hopes her research shows that serving healthy meals to pregnant women can improve pregnancy outcomes and prevent pregnancy complications that lead to long hospital stays for mother and baby.
“Healthy meal delivery can support healthier pregnancies, which in turn supports healthier babies and ultimately healthier communities,” Worthington said.